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After running my marathon in 2022 I decided 2023 would be the year I finally broke 30 in the 5k. I had a 30:07 pb in a local 5k road race. A year of three 5k Training cycles with speedwork galore I got slower! The world didn't end.

To actually get myself out of bed I sometimes have to promise myself that I can always get ready but then go back to bed if I want to. And then I extend it out to the rest of my routine - I can always stretch and then decide to not go, or get out the house and then go back in, or turn around if I'm not feeling it. Lowering the commitment and taking that pressure off really helps when I'm lying in bed and the last thing I want to do is go for a run. You don't have to go for a run, you just have to get out of bed. With this mindset, a couple of times I have ended up just going for a walk rather than a run, once I got as far as my shoes on but couldn't make myself get out the house, but I have never not gotten up in the morning because all I have to do when I get up is get dressed.

Refreshing to see content about us slow runners😂 Started at 33 min now I’m doing 3ks because 5k seems so long, I’m picking up nice pace so need to try again a 5k, sub 30 should be doable!

Just wanted to say thank you. I did follow you for over a year now and today I did a marathon in 5:13 🎉 I dont know if it was you or celina, but one said one time “its hard but we can do hard things” and that was one think that kept me going 😊

Congrats on the PB. Your boyfriend's "keep going" comments are so calm and effective. I can't stand someone screaming at me to KEEP GOING!!!! He was perfect. I almost want to record all his cheering and play it while I race. hahaha. Also how tall are you? I'm a slow runner with little legs and you seem to float more smoothly at paces I am scrambling at.

Came on the verge of giving up cycling and running several times because despite putting in years of work I still cant measure up to my peers on Strava. Comparison is really the thief of joy. Im learning to ignore the metrics, ignore other people's numbers and just do my own thing.

Thank you for sharing! 50 second pb is amazing, you should be proud of it. What 5K training plan did you use to get the new PB?

Loving the vlogs! For a calf stretch I usually do this one, really good for getting into the soleus which is the "long distance" calf muscle! ruclips.net/video/RCjNN6JfSmE/видео.htmlsi=nvsH8Bc7WnThjcK1

I love to do downward facing dog for calf stretches ❤

I'm doing my first half marathon in less than 2 weeks, my only goal is to not die.

Keep competing with yourself, keep pushing yourself, great work

ran a marathon yesterday at at 11 mins per mile and it felt so nice to go at my own pace (: slow running is so much nicer imo

When you say easy pace do you mean zone 2? I’m literally a minute faster between zone 2 and zone 3

Slow runners suffer longer. That should be respected

Love this I feel you very real awesome 👌

In a similar situation, I’ve had problems with my hip flexors for a couple of weeks. I have found ways to manage the pain, but it’s not a permanent solution. I am 6 weeks away for my first marathon 😢

love the longer videos, and it was nice to see the country side runs ❤

Love these vlog videos. Regarding stretching on your runs you could try doing a pigeon stretch if you don’t mind stopping for a bit longer, and if you can find a mud free patch of ground.loved the comment about the sheep, I too ‘am a friend and do not eat you’.

My PB is 27:36 for 5k. I low slow running as well cause almost 4 days a week I would run 10km without trying to beat time just enjoying the run. 1 day would be dedicated to testing the limit for how long can I go. So I would push myself for 14k or 15k (will extend the distance more in future) and 1 day I keep to try and run a fast 8k. in this I try to beat my 5k time as well as 8 k time. and 1 day I keep for rest. Btw, Great video.! Since I have moved to running couple of months ago my youtube feed is filled with channels related to running and this feels so good that I changed myself in such a way that I am getting content based on fitness and diets only :)

I really like the longer videos :) <3

Great running 💪🏻 enjoying watching your journey 🏃🏼‍♀️

Anyone else amazed to hear someone other than Mark Lewis refer to Park Run? You did great.

I have the same times! A sub 30 5k is so hard for me. I have been running for nearly 3 years now and still have not gotten it.

Love the update no matter how long the video is. You’re keeping me motivated during my training. I love that you said your 7k run was so easy and before you thought 7k was hard. I’ve been thinking this way too. When I started a year ago even 5k seemed so hard. You’re crushing your training. Keep going 👍

Hi Emily. I like the longer videos. I watch while I’m on the treadmill. 🏃🏻‍♀️😀👟I like my Brooks Ghost for regular runs and my Ghost Max for recovery runs or easy walks. Good luck on the upcoming ultra. 👍🏼

Hey Emily, thanks for taking us with you on your training journey! Well done :) I stretch my calves (and feet!!) regularly, even more so after a run. There are tons of videos out there, but I find this one here particularly helpful :) Hope this helps! All the best for your future training, enjoy your days off 😊 m.ruclips.net/video/E4JICzRQz1o/видео.html&pp=ygUTWW9nYSBjYWx2ZXMgYWRyaWVuZQ%3D%3D

Loving the longer style vlogs :) You're doing so well!

Ultramarathon in 6 weeks? That's easy, I could do that, it's only just over a mile per da-ohhhhhhhhhhhhhh wait see what you mean. Longer videos are good, just keep it real ("this hill is really long and steep [...] I went the wrong way" 🤣).

You are loosing a lot of energy talking just run and don’t talk you will see you will do it way way better you might noy realise that talking takes so much of your energy but it does and you wil be breathing way better try next time

I ran my first marathon this week in Reykjavik and I wanted to tell you that your videos really helped me stay motivated as a slower runner and I'm super happy I actually did it! 🎉

For the calf stretch I like to push against a wall like you do but then I bend my knee and kinda "sit" on my leg instead of pushing the wall, it stretches the soleus more and it really helps imo!

Looooved this video! Something super cosy about these longer videos for sure. You’re crushing your training so far, so proud of you! ❤

You really motivate me! I’m also slow, between 7-8 min/km. One thing I’m trying to improve is my cadence. I’m starting to get used to 165 spm for easy runs. What’s your typical cadence? You might already have a video I’m not sure

you should definitely check out the elevation on your race couse, so you can train specifically for it... you don't want to be surprised the day of ! the elevation could affect your hydration / nutrition energy, time management, etc. I do a lot of trail running (with lots of uphill) and, as a slower runner like you, I like take advantage of the uphills to take my walk breaks, so I can save energy and have an easier time going up. then I go crazy on the downhill :p good luck on the rest of your training block!

You might find better balance in your strength training by using shoes with a smaller heel

Can't beat the countryside runs to change things up. Loving the content

Comparing with last week is a great mindset

my fav calf stretch is to put the ball of my foot on an elevated surface and lean forward until i feel a niceee deep stretch... any other calf stretches usually just stretch my hamstrings 😂

The calf stretch at the end of this video feels soooooo good ruclips.net/video/VqAJxuVoe-I/видео.htmlsi=hVVNs0Soh34caKMH . Loving your videos to reduce my running imposter syndrome 😊 x

I like to do a downward dog to stretch my calves and "walk it out" by bending my knees one at the time. But obv I do that at home haha. If I'm still outside, I like to find a ledge, like a rock maybe or the sidewalk, put my toes on the sidewalk and then lower my heel to the street level. Like what you'd do for a calf raise with a full range of motion, but just hold it and dont push yourself up. If you want to deepen the stretch, you can lean forward a bit from your hips. Make sure your leg is straight though

I like to think of other hard times I had in my life (usually it was mentally tough not physical hard times but both is fine) and then remember that you thought you couldn't do it but clearly you made it through. It distracts you and it gives you confidence at the same time. Don't remember all your hard times at once you might need them for later in your longer long runs, so you still got some "fuel" left. And btw I think there are no calf stretches that feel good😅. They all feel kind of shitty but thats how you know you should be doing more of that.

Love the long ones. Thank you for your content!

Do Pyramid for calf and hammy stretch! great job!

Well done with the training 👍 For calf stretches during a run i usually find it's the soleus that feels tight so you need to stretch it with a bent leg. Basically push your heel into the ground and move your knee forward, over your toes, until you feel the stretch.

"I've come so far, and I've got so much more to give and there's so much more that I can achieve" 🥰 The best reminders!!!

You can do it🦵

My running plan is "Run to work, and run back home'.

Your past 5K time was exactly the same as mine. So now I think I should attempt to work on getting a sub 30 minute 5K. Lets goooooo Great job on knocking 50 seconds off your PB. That is great.

Getting a PB is not a failure by any stretch of the imagination. You should be really proud of what you have achieved. Have another go later on, I'm sure you'll get the sub 30 minute 5k.

I put diffent devices with alarms across and next to it a habit. Ie. my iPad alarm on my desk, quite far my bed with my water.. I need to stand and do my first habit. Another alarm in the bathroom.. there a groom myself lol